Warm-up:

15 Banded face-pull and press

3 rounds:

3 Arch/hollow swings + 3 butterfly pull-ups + 3 C2B butterfly

HS walk 25 feet, or 30 sec Chin/toes HS hold

WL:

1) 7x1 Hang Snatch, preferably no misses

Strength:

2) BS EMOM for 12 minutes, 2, 3, 4 reps, adding weight every wave (2, 3, 4 is 1 wave), starting at 70%, finishing around 80-85%.

For example:

1” 2 reps@70%

2” 3 reps@70%

3” 4 reps@70%

4” 2 reps@74%

5” 3 reps@74%

6’ 4 reps@74%

7” 2 reps@78%

8’ 3 reps@78%

9” 4 reps@78%

10” 2 reps@82%

11’ 3 reps@82%

12” 4 reps@82%

Conditioning:

3) 12 minute AMRAP:

9/7 Muscle-ups

30 WBS

Extra work:

Strength:

1) 5x5 Bench press

2) 5x5 Strict weighted pull-up

Postural Restoration:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans